Thursday, April 20, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 choice drill/dolph kick on side by 25's @ :55

16 x 25 in 4's

1-2 drill in MRS @ :35

#3- FAST UDK @ :20

#4- swim FAST in mrs @ :30

Check HR after #16, then fins off for...

1 x 300- 50 swim IM order by 25's fast turn, 25 choice drill

1:00 rest

3 rounds:

3 x 75 swim IM desc 1-3 @ 1:20 (no free)

1 x 225 swim free br3 or 4/2, desc 75's to giddyup @ 3:40

3 x 75 swim free br3 or 4/2 @ 1:05/1:00/:55 by 75

1 x 225 swim IM- 200 IM swim/25 kick under, fast

Check HR, 50 easy

With fins, finish with the usual

Wednesday, April 19, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 ra2 la2 free drill, 75 dr-k-dr by 25 no free

6 x 50 @ :55- swim/kick, far end is fast (turn & udk's to the breakout)- same stroke as 75 above

4 x 100 @ 1:40- 50 swim same stroke as 50's, desc 1-4, then drill/kick fly

Check HR put fins on

With fins,

4 rounds:

5 x 25 fly drill @ :35, #4 is fast udk on stomach

1 x 50 lungbuster/swim fast fly by 25's @ 1:15

No rest between rounds, take fins off after last round & go the 100 dr-k-dr-skulling

9 x 100 in sets of 3:

1- 25 swim fly build, last 75 swim/kick/swim choice by 25's @ 1:30- get time

2- swim free br3 or 4/2 @ 1:10 (JMI)

3- same as #1, but faster than you went on #1

:30 rest between rounds of 3, check HR

LONG SWIM-

5 times through:

50 swim/kick fly- this 50 gets faster from round to round

100 swim choice, fast turns

50 kick on back- choice kick, but UDK's are all fast

Check HR after 5th time through

Warmdown a bit before you get out. Do an excellent job in school today and be thinking about your LCM goals. Have a great day!

Tuesday, April 18, 2023- written for SCY (GMU- Sprint Group)

After drylands w/JG...

300 easy loosen up

200 choice kick

With fins, 2 rounds of:

3 x 25 choice drill @ :35/1 x 25 fast lungbuster @ :20

3 x 25 kick on back fast UDK @ :30/1 x 25 fast lungbuster @ :15

3 x 25 swim desc 1-3 @ :30/1 x 25 fast lungbuster @ :10

:30 extra rest, then...

After 1st round, 6 x 50 kick @ :40 w/fins & boards, or 6 x 50 swim choice strong & even @ :40

After 2nd round, 3 x 200 @ 3:00 as follows:

1- 150 drill/50 swim fast turn

2- 100 drill/kick by 25's, 100 swim (50 @ 200 setup, 50 giddyup)

3- 50 choice drill or kick/150 swim- desc 3 x 50 to what you can; hand touch at 150 to get time on last 50

Check HR, then 50 easy

Finish up with...

AMRAP:

4 x 25 @ :40- "jungle sprints" 

no udk's push off & race a teammate to midpool/bckwd ss/kick free head out to the end

After #4, put fins on for...

1 x 50 race, LUNGBUSTER/swim by 25's, goal is faster than 50 scy best time

50 easy between round, change strokes if you'd like

200 easy warmdown before you get out. Go to class & have a great day!

Tuesday, April 18, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

With fins:

4 x 50 ra2 la2 free drill @ :55

10 x 25 @ :35- breast pull free kick, except #3/5/7 are kick free on back w/arms pointed up

6 x 75 @ 1:20- 25 dolph kick on stomach underwater, no breathing; 50 breast pull dolph kick desc 1-6, with flips turns

Check HR, take fins off & go 50 easy 

1:00 rest

12 x 25 @ :35 backstroke drill as follows:

1-2, ra2 la2, feel body rotate fully & evenly

3-4 sit & spin drill, feel body position change, keep tempo fast

Check HR, then...

15 x 100 as follows:

odds- swim free br3 or 4/2, long & strong on the way, then change gears & add kick; @ 1:15 or 1:20

evens- 25 swim back (tempo), 25 swim breast (kick), 25 breast drill (2k 1p), 25 catchup free, @ 1:40/1:45

Check HR after #15, then 100 easy (d-k-d-skulling by 25's)

1:00 rest

DISTANCE-

One time through:

4 x 50 @ :55, swim free/fist drill free by 25's- count strokes & br3

4 x 150 swim free br3, go 150/160 HR by 75's @ 2:00/2:10

4 x 50 choice free drill @ :55

3 x 250 swim free @ 3:30/3:45- go 100 swim long & stroke/50 choice free drill/100 swim giddyup

4 x 50 choice free drill/kick by 25's @ :55

6 x 75 swim at Goal Pace @ 1:15/1:20

Check HR, then 200 easy loosen

STROKE GROUP-

AMRAP...

2 x 50 drill @ 1:00

4 x 25 in mrs (same stroke as 50's drill) @ :25, 3 race pace swim, 1 fast UDK on stomach

:30 extra rest

1* x 50 swim at 200 GP @ 1:00

No extra rest after 50 GP

*add 1 x 50 at GP in each round

Warmdown a bit before you get out. Do an excellent job in school today & be thinking about your goals for LCM. Long swim tomorrow, have a great day!

Monday, April 17, 2023- written for SCY

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 ra2 ;a2 free drill, 75 drill/kick/drill by 25's no free

4 rounds of:

2 x 50 @ kick/drill in mrs no free @ 1:00

2 x 75 sw/k/sw in same stroke @ 1:15 desc 1-2

2 x 50 swim strong & even free br3 @ :50* (2nd round @ :45; 4th round @ :40)

No rest between rounds

Check HR after 4th round, then 100 d/k/d/skulling by 25's

1:00 rest

2 x 300 pull free br 3/5/7 by 50's (2x) @ 4:30

Finish w/AMRAP...

1 x 50 kick on back @ 1:00

1 x 50 kick fast for time @ 1:00* (gets :05 faster by round)

1 x 50 swim/kick by 25's in mrs no free fast @ 1:00, explosive UDK's off the turn

No rest between rounds

Do an excellent job in school today and get excited for our LCM season. Have a great day!

Friday, April 14, 2023- written for SCY

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went the following:

4 x 50 swim long & strong free br3 @ :45

4 x 50 swim/kick choice (same stroke for all 4) @ "50, desc 1-4

4 x 50 all kick w/boards @ :55, desc 1-4 to FAST

Check HR, then 1:00 rest

Then we went...

3 x 150 @ 2:30

1- 50 kick fast/100 swim free or back fast turns

2- 100 kick fast/50 swim fast turn

#3- all kick FAST, get time

Check HR, then 50 easy

1:00 rest

Then we went 3 more 150's (same way) @ 2:20

Then we went 3 x more 150's (same way) @ 2:10

We finished up with the same 12 x 50 we did after the Meet Warmup.

Have a great day!

Thursday, April 13, 2023- written for SCY (GMU- sprint group)

300/200

1:00 rest

6 x 75 @ 1:10- in 2's, go dr/k/dr by 25's; then k/sw/k; then all kick

3 x 150 swim/kick/swim by 50's @ 2:30- same stroke desc 1-3, or go diff stroke on each 150, make 2nd 50 swim faster than the 1st 50 swim

Check HR, then a 50 easy

4 x 50 swim free br3 strong & even @ :40

4 x 50 kick @ :50, desc 1-4

4 x 75 swim strong & even free br3 @ 1:00

4 x 50 swim strong & even no free @ :45

Check HR, then a 50 easy

4* rounds of:

8 x 25 kick fast as follows:

1-4, odds @ :30, evens @ :20

#5&6 are 1 x 50 kick fast @ :50 on back

7-8, same as 1-4

1 x 150 swim long & strong on the 1st 75, then bring the kick & giddyup

Check HR after each round

*notes...

1st round is all free kick, 150 swim is free

in 2nd round, the kick can be different from 1st round, but all one stroke; 150 is swim IM (2 x 75)

in 3rd round, the 25's kick are all TOMBSTONE style w/boards, 150 is choice

in 4th round, all the 25's are kick on back, the 50 is kick w/boards, and the 150 is kick for time

Warmdown a 200 before you get out. Do a great job with your classes & take good care of yourself away from the pool. Have a great day!